Daily Calorie Needs — Female, 65kg, 165cm, Age 30
For a 30-year-old female, 65kg, 165cm tall, moderately active: BMR = 1370 kcal/day, TDEE = 2124 kcal/day. To lose वजन: eat 1624 kcal. To gain वजन: eat 2424 kcal.
BMR
1,699 cal
Basal Metabolic Rate
Maintenance
2,633 cal
Weight Loss (-500)
2,133 cal
Weight Gain (+500)
3,133 cal
Mifflin-St Jeor equation — most accurate for adults. A 500 cal/day deficit leads to ~0.5 kg/week loss. Sedentary = desk job, Light = 1-3 days exercise, Moderate = 3-5 days, Active = 6-7 days, Very Active = athlete.
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Calculated with CalcCrack